From the indescribable moments of hearing your baby’s heartbeat and seeing the first ultrasound to the moment you finally get to cuddle with your newborn, pregnancy is an exciting time. After all, you’re creating a new member of the family, a source of infinite and unconditional love.
Of course, pregnancy isn’t all baby showers and sifting through cute newborn outfits. Your body is going through significant changes while preparing for birth. For many women, lower back pain during pregnancy is all too common. It may affect everyday activities such as walking, sleeping, working, or getting comfortable after sitting for a while. Lower back pain during pregnancy may even continue after the baby is born.
At The Advanced Spine Center in New Jersey, our award-winning spine specialists can evaluate ongoing lower back pain during pregnancy and help develop a treatment plan that syncs with your established provider’s recommendations for treatment.
When Does Back Pain Start In Pregnancy?
Back pain during pregnancy may begin during the first trimester, although many women notice it more as pregnancy progresses. There is no single week when it starts. Some women experience discomfort within the first few months, while others first notice it during the second or third trimester as their body and posture change.
If you already have a history of back pain, you may be more likely to experience discomfort during pregnancy. Hormonal changes, muscle strain and changes in the way your body carries weight may all contribute. You might notice an ache across your lower back after sitting at a desk for several hours or feel discomfort when turning over in bed. Symptoms may develop gradually rather than appearing all at once.
Mild discomfort is common, but severe or persistent pain should not automatically be attributed to pregnancy. Speak with your obstetric care provider if your pain is worsening, interfering with daily activities or accompanied by other symptoms.
Types of Back Pain You May Experience During Pregnancy
Pregnancy-related back pain can affect different areas of the lower back and pelvis. Two common types are posterior pelvic pain and lumbar spine pain.
- Posterior Pelvic Pain: The most common form of pregnancy-associated back pain occurs in the back of the pelvis. Women feel this deep pain around and just below the waistline. Some women experience this pain on one or both sides of the tailbone. It can also extend down the buttocks to the thighs. Activities that worsen this pain include climbing stairs, walking, rolling in bed, or rising from a seated position.
- Lumbar Spine Pain: This type of back pain occurs above the waist in the center of the back. It is similar to the lower back pain experienced by those who are not pregnant. Lumbar spine pain can worsen while spending a long time standing, sitting, or during repetitive activities like lifting.
The location of your pain may offer clues about what is causing it, but it does not confirm a diagnosis. Pelvic pain, muscle strain and other spinal conditions may feel similar. If you are unsure what is causing your symptoms, your obstetric care provider can help determine whether further assessment is needed.
What Causes Lower Back Pain During Pregnancy?
You may think that the weight gain associated with pregnancy is the main cause. In some cases, this is true. After all, your body weight can increase by almost 25 percent. This adds extra pressure to your back and legs. In addition, uneven weight develops in the front and back of your body, changing your center of gravity.
Weight gain, however, is only one of a few causes that may be the source of your discomfort. Your body’s response to pregnancy also plays a major role. For example, during pregnancy, your uterus expands. This muscular organ serves as the home and source of nourishment for your baby before birth. Before pregnancy, your uterus is about the size of an upside-down pear. By the time your little one is ready to be born, it expands to the size of a watermelon.
This relatively quick expansion of the uterus stretches your midsection. It pushes organs out of their normal place and strains nearby muscles and ligaments. This sometimes causes weak abdominal muscles and may even put pressure on a nerve. Some women may develop sciatica, compression of the sciatic nerve, resulting in shooting pains in the back that often travel down the leg.
Hormones are also a common factor for lower back pain. Your body surges with relaxation and estrogen during pregnancy. These hormones prepare the body for childbirth. These hormonal changes loosen the joints in the pelvis and relax nearby ligaments leading to sacroiliac joint dysfunction. These lax ligaments, along with the added weight, decrease joint support. This can make you feel less stable and cause pain when walking, rolling over in bed, or bending.
All these factors can cause muscles to fatigue more quickly. This affects your posture. Poor posture during pregnancy only worsens back pain symptoms by putting even more strain on already taxed muscles and joints.
Prolonged sitting or standing, lifting, and sleeping in an uncomfortable position may add to the strain. Often, several factors contribute to pregnancy-related back pain at the same time. Understanding what aggravates your symptoms is a useful first step towards finding relief.
Preventing Back Pain During Your Pregnancy
If you’re reading this article, chances are you are already pregnant and probably experiencing some degree of discomfort. That’s okay, it’s not too late. There are still things you could do to help your body cope with the changes of pregnancy.
Try making a few practical adjustments throughout the day. If you spend long periods sitting, change position regularly and support your lower back with a cushion. If standing makes your pain worse, take breaks and alternate between sitting and standing when possible. When lifting something, keep it close to your body and avoid twisting while carrying it.
Supportive footwear may also help if you spend a lot of time on your feet. You do not need to make every change at once. Start with the activities that seem to trigger your discomfort and see whether adjusting them helps.
How to Relieve Pregnancy-Related Back Pain
If you’re experiencing mild or moderate back pain, there are several approaches that may help you manage discomfort.
Relaxation techniques such as deep breathing or meditation can help calm the mind and body and reduce tension. Using heat or cold may temporarily relieve some back pain symptoms. Gentle heat can soothe stiff joints and relax muscles, while an ice pack may help with swelling and inflammation. A warm, not hot, bath may also help you relax. When using a heating pad or ice pack, wrap it in a towel and avoid placing it directly against your skin. Keep heat gentle and avoid overheating your body. If you are unsure whether heat or cold therapy is suitable for your situation, ask your obstetric care provider.
Some pregnant women find that a maternity support belt helps reduce strain on the lower back and pelvis by supporting the belly. Prenatal massage may also provide relief and help with relaxation. Choose a massage therapist specifically trained in techniques for pregnant women.
Safe Exercises for Back Pain During Pregnancy
Exercise can help your body adapt to the changes of pregnancy. Before starting a new exercise routine, consult your doctor or obstetric care provider to discuss which activities are appropriate for your pregnancy and medical history.
Here are some great ideas for exercising while pregnant:
- Go for a walk. This easy, low-impact activity keeps your heart strong and muscles toned. The fresh air and change of scenery may also help to reduce stress.
- Swimming or water therapy. Exercising in water takes some of the strain off your sore joints and ligaments. Ask whether your community pool or gym offers classes for pregnant women.
- Prenatal yoga. Pregnancy-adapted movements and postures can support strength, flexibility and relaxation. Choose a class led by an instructor trained in prenatal yoga.
- Weight training. Strengthening your back and legs may help support your changing body. Consult a professional familiar with exercise during pregnancy before starting or changing a weight-training routine.
Keep your activity comfortable and appropriate for your pregnancy. Stop exercising and seek medical advice if you experience pain that worsens, dizziness, bleeding, fluid leaking or other concerning symptoms.
When to Seek Help for Back Pain During Pregnancy
Contact your obstetric care provider if your back pain is severe, persistent, worsening or interfering with sleep and daily activities. They can assess your symptoms and determine whether further evaluation or a referral is needed.
At The Advanced Spine Center, our multidisciplinary team of spine experts evaluates conditions that cause back pain and can help determine which treatment options may be appropriate for your symptoms and circumstances. If specialist spine care is recommended, contact The Advanced Spine Center to discuss your concerns and schedule an appointment.
Frequently Asked Questions About Back Pain During Pregnancy
Is back pain common in early pregnancy?
Back pain can occur in early pregnancy, although not everyone experiences it. Hormonal changes and a history of back problems may contribute. Contact your obstetric care provider or our team of New Jersey spine specialists if the pain is severe, worsening or accompanied by other symptoms.
When does lower back pain start in pregnancy?
Lower back pain can begin during the first trimester or develop later in pregnancy. There is no single starting week. Some women notice discomfort within the first few months, while others experience it as their body and posture change during the second or third trimester.
What is the best sleeping position for pregnancy back pain?
Side sleeping with a pillow between your knees may help support your hips and reduce lower back discomfort. A pillow under your belly may also help. From 28 weeks, go to sleep on your side rather than your back. Either side is suitable; if you wake on your back, turn onto your side.
When should I contact my obstetric care provider about back pain?
Contact your obstetric care provider or our spine specialists at the Advanced Spine Center in Morristown, Bridgewater, or Rockaway if pain is severe, persistent, worsening or disrupting daily activities. Seek prompt advice if it occurs with bleeding, fever, painful urination, contractions or fluid leaking. New weakness, numbness or loss of bladder or bowel control requires urgent medical assessment.
Updated October 2026.